Urinary incontinence is found to be more common in women, especially older women. If you struggle with urinary incontinence, or bladder leakage, you may notice that the problem is occurring more frequently when you run or do any type of physical activity. This condition already makes it hard to control urine leaks, but add physical activity and at that point, it can feel almost impossible to be in control. Many people have leaky bladders for different reasons. Some people think that it is normal and live with the symptoms that they get used to after a while.
If you find that this condition is causing disruptions to your everyday tasks, you eventually might need to see a doctor. You should not let it prevent you from running and getting some exercise. Whether you are training for a marathon or just going for your daily jog around the block, you can manage your leaky bladder better by following these tips.
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Try Using a Urinary Incontinence Pad
Urinary incontinence pads differ from the pads that are used for menstruation purposes. These pads can actually help you can stay dry while running if you remember to use one of these pads. The best pads are designed to be extremely absorbent and can prevent urine spots from showing up or even staining your clothes. These pads are also quick and easy to replace. You can take these pads with you wherever you go which can help reduce your anxiety about having an “accident”.
Another benefit of these pads is that they are also very versatile as they can conform to whatever type of undergarments you may wear. This convenience can be comforting when you are dealing with an overactive bladder.
Wear A Specific Kind of Underwear
If you notice that you tend to leak a lot during your daily physical activities, you can try wearing specially made underwear that is designed to absorb and conceal urine leakage. Underwear for urinary incontinence usually features an absorbent area in the front end to help you stay dry. This type of underwear is also made to look and fit like regular underwear and will not draw unwanted attention from other people while you are wearing them out on your runs or throughout your entire day.
Be Mindful of Your Daily Fluid Intake
It is very important to drink enough water before and during your run to prevent dehydration. However, you may need to monitor and make adjustments to your fluid intake if you struggle with urinary incontinence. You could possibly prevent leaks if you consume your fluids earlier before your run instead of right before the time you start running. Caffeinated drinks, which generally are not good to consume anyway while you are running, should definitely be avoided if you have urinary incontinence issues.
You can keep a mental note of when you should be drinking water and when you should be taking a break from drinking water before you exercise. Another option is to make sure that you use the bathroom before beginning any physical activity.
Incorporate Kegel Exercises into Your Fitness Plan
If you still want extra help to gain back control of your body, then you can seek medical advice. Your doctor may end up recommending something called kegel exercises. These specific exercises can be a great form of cross-training and will help strengthen weak muscles in the bladder region so that leaks can be prevented. These exercises can specifically strengthen the pelvic floor muscles, which control urine flow from the bladder and can cause bladder leakage if they are weak. The pelvic floor muscles can be strengthened by simply contracting them for a few seconds and releasing them and then repeating the cycle a few times. You can incorporate these exercises into your workout routine or just simply do them after waking up in the morning or before going to bed at the end of the day.
Overview of Tips For Dealing with Urinary Incontinence
If you struggle with this urinary incontinence condition, don’t give up! The good news is that you can continue to do all of the activities that you love to do without feeling embarrassed or uncomfortable. You can still go running regularly if you remember to take these proper precautions. By being proactive and getting better control of your bladder leakage, you will be able to focus more on your running and meet your fitness goals with fewer difficulties or interruptions.